Anterior neck stretch

[fung lee]

Hi all!
I have a question about stretching the anterior neck (sternocleidomastoid/ neck flexor).

As far as I surf the net, the only stretching exercises I can find is the "neck rotation" and "neck retraction".
There are few sites mention about "neck flexion" (leaning the head back, pulling it backward), although some books do include this exercise.

My Taekwondo master also suggested me not to lean the head back to stretch the anterior neck, he said that this will hurt my neck.

So, is it true that "head leaning back" is not a good stretch for anterior neck? Is it better to use "neck retraction" and "neck rotation"?

Thanks.

[Ashtar]

Rotation (turning head to either side) will help to stretch both the extensors and flexors (and side flexors) of the neck, since many of the muscles don't pull in a straight line and co-operate for multiple functions, so that is a good approach.

I don't totally see the problem with doing it. If he is worried about placing too much stress, then you can limit your RoM, or support some of the weight of your head with your hands placed behind your neck.

I don't know what neck retraction is, is it like moving your head like a bird forward and backward? I do that sometimes, it feels neat but it's hard to tell what it's focusing on.

One variation is to alter the position of your torso so that gravity acts on your head and neck differently. For example, lying on your back and letting your head hang off the edge is very different, you can do it on a bed or something. The most strain would be on the neck flexors while the head is in a neutral position.

Even more variable would be if you are inverted. There would be no weight on the neck so probably less joint impingement in the cervical spine, and the weight of it actually puts the head into a form of traction and stretches the muscles a bit as they assist the ligaments (and maybe skin, probably not much) in holding your spine together.

This can be done using an inversion table/gravity boots, a back extension machine at the gym, or just doing a deep forward bend (you can support your back with your hands on your legs/ground/stool or whatever if yo need to) if you have adequate flexibility. Or you could do it in a handstand if you're some kind of badass.

Another way to practise stretching your neck in a more controlled scenario is Dr. Ho's Neck Comforter, that looks really comfy. It could stand in for your hands in bearing some of the load of your neck. I think the air pressure of the inflated balloon thing might even provide some resistance, making you work to forcibly extend your neck like a static-active stretch for the neck flexors.

Since it also decompresses the neck sort of like inversion (only more variable) it has that benefit, but without gravity's affect on your circulation which sometimes causes problems for people doing that. I always thought it'd be neat to combine them if you owned both things.

I'm wondering, have you been having neck problems and this is why you're interested?

[fung lee]

First of all, thanks for the detailed information, Ashtar. ;-)

I think you are right about the retraction, it's kinda imitation of the chicken neck motion, and I feel nearly nth about the "supposed" target muscle (neck flexor).
The laying method and inverted method sound new to me, it's really worth a try.

BTW I suddenly think of a picture of ppl doing neck bridge, so may be it really doesn't matter if you lean your head backward to do neck flexor stretch.

As I am currently training my neck flexor and extensor (every Monday, together with many "minor" muscle such as rotator cuff, tibs), that's why I am particularly interested in neck stretch, for cool down.